Open Water Swim Training – Focus & Requirements

Its summer time in the northern hemisphere, and that means outdoor swimming. For the next few weeks, we’re going to discuss training for open water training. The list below represents both initial instructions and keyword phrases used in the 6 week period of the 23 Week Training Manual which focus on 10,000 yard workouts, in preparation for a seasonal training period for high school as well as open water swim training.

18. Complete variable speed work for swimming and kicking as close to percentages

indicated as possible.

19. Kicking and Race Race are specific during the season.

20. The percentage of kicking per day is indicated in weekly outlines.

21. Follow yardage within reason. Don’t get wrapped up in this as it is

only aguideline. I’d rather you attempt to achieve all the sets while maintaining

quality. Adjustyour yardage as needed.

The goal of 10,000 yard workouts are not for everyone but those that can physically and mentally handle the workload. If you need to,alternate upper and lower body thru the sets as your body tells you. Try to end every day with some speed work followed by a long enough warm down to feel better. You may split this up with doubles. Please adjust accordingly.

Quality is the main focus while completing sets as written. Please read your body and adjust the amount of sprinting and recovery you need. If a swimmer needs more recovery to achieve the goals of each set then the swimmer and or coach need to communicate to each other. Monitor your heart rate to help you decide if you are resting enough or too much. You’ll eventually be able to tell if you need more sprinting or recovery. We are now focusing on speed and power. Trust you have done enough and only you are the judge.

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